{"id":1199,"date":"2026-09-24T13:06:40","date_gmt":"2026-09-24T12:06:40","guid":{"rendered":"https:\/\/www.nutrixeal.fr\/expertise\/?p=1199"},"modified":"2026-09-28T10:20:36","modified_gmt":"2026-09-28T09:20:36","slug":"aliments-riches-proteines","status":"publish","type":"post","link":"https:\/\/www.nutrixeal.fr\/expertise\/aliments-riches-proteines\/","title":{"rendered":"Quels sont les aliments les plus riches en prot\u00e9ines&nbsp;?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Identifier les aliments les plus riches en prot\u00e9ines demande de regarder les chiffres plut\u00f4t que les id\u00e9es re\u00e7ues. Cet article passe en revue les sources animales et v\u00e9g\u00e9tales, avec leur teneur exacte pour 100 g. Vous y trouverez la liste des aliments \u00e0 conna\u00eetre, l&rsquo;apport en prot\u00e9ines recommand\u00e9 par jour et les erreurs \u00e0 \u00e9viter.<\/p>\n\n\n\r\n<section class=\"article-callout article-callout--summary panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\r\n            <path d=\"M3.5 10C3.5 6.22876 3.5 4.34315 4.7448 3.17157C5.98959 2 7.99306 2 12 2H12.7727C16.0339 2 17.6645 2 18.7969 2.79784C19.1214 3.02643 19.4094 3.29752 19.6523 3.60289C20.5 4.66867 20.5 6.20336 20.5 9.27273V11.8182C20.5 14.7814 20.5 16.2629 20.0311 17.4462C19.2772 19.3486 17.6829 20.8491 15.6616 21.5586C14.4044 22 12.8302 22 9.68182 22C7.88275 22 6.98322 22 6.26478 21.7478C5.10979 21.3424 4.19875 20.4849 3.76796 19.3979C3.5 18.7217 3.5 17.8751 3.5 16.1818V10Z\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M20.5 12C20.5 13.8409 19.0076 15.3333 17.1667 15.3333C16.5009 15.3333 15.716 15.2167 15.0686 15.3901C14.4935 15.5442 14.0442 15.9935 13.8901 16.5686C13.7167 17.216 13.8333 18.0009 13.8333 18.6667C13.8333 20.5076 12.3409 22 10.5 22\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 7H15\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n            <path d=\"M8 11H11\" stroke=\"#4FA729\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        En r\u00e9sum\u00e9      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<ul class=\"wp-block-list\">\n<li><strong>Sources animales concentr\u00e9es<\/strong>&nbsp;: Viandes maigres, poissons, \u0153ufs et fromages apportent des prot\u00e9ines compl\u00e8tes, sans acide amin\u00e9 essentiel limitant.<\/li>\n\n\n\n<li><strong>Meilleurs choix maigres<\/strong>&nbsp;: Poulet, dinde, thon, cabillaud ou fromage blanc offrent beaucoup de prot\u00e9ines avec un apport calorique plus mod\u00e9r\u00e9.<\/li>\n\n\n\n<li><strong>Sources v\u00e9g\u00e9tales utiles<\/strong>&nbsp;: Lentilles, pois chiches, haricots, soja, tofu et tempeh permettent de couvrir les besoins en variant les apports.<\/li>\n\n\n\n<li><strong>Associations v\u00e9g\u00e9tales cl\u00e9s<\/strong>&nbsp;: C\u00e9r\u00e9ales et l\u00e9gumineuses se compl\u00e8tent en acides amin\u00e9s, un point important dans les r\u00e9gimes v\u00e9g\u00e9tariens ou vegans.<\/li>\n\n\n\n<li><strong>Valeurs \u00e0 comparer<\/strong>&nbsp;: Les teneurs changent fortement entre aliments crus, cuits, secs ou hydrat\u00e9s&nbsp;; les chiffres doivent donc \u00eatre interpr\u00e9t\u00e9s avec prudence.<\/li>\n\n\n\n<li><strong>R\u00e9partition quotidienne<\/strong>&nbsp;: Mieux vaut int\u00e9grer une source de prot\u00e9ines \u00e0 chaque repas plut\u00f4t que concentrer l\u2019essentiel des apports le soir.<\/li>\n<\/ul>\n    <\/div>\r\n\r\n<\/section>\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-548c7ef4\"><h2 class=\"uagb-heading-text\">Pourquoi les prot\u00e9ines sont-elles essentielles \u00e0 votre organisme&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les prot\u00e9ines constituent la mati\u00e8re premi\u00e8re du corps&nbsp;: muscles, peau, cheveux, mais aussi enzymes et hormones. Chaque prot\u00e9ine est une cha\u00eene d&rsquo;acides amin\u00e9s que votre organisme d\u00e9coupe, puis r\u00e9assemble selon ses besoins. Sur les 20 acides amin\u00e9s utilis\u00e9s, 9 sont des acides amin\u00e9s essentiels que le corps ne fabrique pas et que l&rsquo;alimentation doit apporter.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce r\u00f4le de base explique la place des prot\u00e9ines parmi les macronutriments, aux c\u00f4t\u00e9s des glucides et des lipides.&nbsp;Les prot\u00e9ines contribuent \u00e0 augmenter la masse musculaire, au maintien de la masse musculaire et au maintien d&rsquo;une ossature normale.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-aa53c029\"><h2 class=\"uagb-heading-text\">Quel apport en prot\u00e9ines par jour est recommand\u00e9&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les prot\u00e9ines constituent la mati\u00e8re premi\u00e8re du corps&nbsp;: muscles, peau, cheveux, mais aussi enzymes et hormones. Chaque prot\u00e9ine est une cha\u00eene d&rsquo;acides amin\u00e9s que votre organisme d\u00e9coupe, puis r\u00e9assemble selon ses besoins. Sur les 20 acides amin\u00e9s utilis\u00e9s, 9 sont des acides amin\u00e9s essentiels que le corps ne fabrique pas et que l&rsquo;alimentation doit apporter.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ce r\u00f4le de base explique la place des prot\u00e9ines parmi les macronutriments, aux c\u00f4t\u00e9s des glucides et des lipides.&nbsp;Les prot\u00e9ines contribuent \u00e0 augmenter la masse musculaire, au maintien de la masse musculaire et au maintien d&rsquo;une ossature normale.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-0f1a1bf3\"><h2 class=\"uagb-heading-text\">Quel apport en prot\u00e9ines par jour est recommand\u00e9&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e9f\u00e9rence de sant\u00e9 publique retenue en France pour un adulte en bonne sant\u00e9 s&rsquo;\u00e9tablit \u00e0 0,83 g de prot\u00e9ines par kg de poids corporel et par jour.<sup>[1]<\/sup>&nbsp;Une personne de 70 kg a donc besoin d&rsquo;environ 58 g de prot\u00e9ines par jour. Exprim\u00e9 autrement, les prot\u00e9ines doivent repr\u00e9senter 10 \u00e0 20 % de l&rsquo;apport \u00e9nerg\u00e9tique quotidien.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Certains profils se situent plus haut. Les sportifs visent 1,2 \u00e0 2 g par kg et par jour.<sup>[4]<\/sup>&nbsp;Chez les femmes enceintes au troisi\u00e8me trimestre et chez les femmes qui allaitent, la part minimale des prot\u00e9ines passe \u00e0 12 % de l&rsquo;apport \u00e9nerg\u00e9tique.<sup>[3]<\/sup>&nbsp;La limite haute retenue pour la population adulte est fix\u00e9e \u00e0 2,2 g par kg.<sup>[3]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-64d7ca46\"><h2 class=\"uagb-heading-text\">Aliments riches en prot\u00e9ines d&rsquo;origine animale<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d43760f9\"><h3 class=\"uagb-heading-text\">Viandes maigres et volailles&nbsp;: poulet, dinde, b\u0153uf&#8230;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les viandes maigres figurent parmi les aliments les plus riches en prot\u00e9ines d&rsquo;origine animale. Leur int\u00e9r\u00eat tient autant \u00e0 la quantit\u00e9 de prot\u00e9ines qu&rsquo;\u00e0 leur qualit\u00e9&nbsp;: les prot\u00e9ines animales ne pr\u00e9sentent aucun acide amin\u00e9 limitant.<sup>[3]<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Filet de poulet<\/strong>&nbsp;sans peau, po\u00eal\u00e9&nbsp;: 30,1 g de prot\u00e9ines pour 100 g<\/li>\n\n\n\n<li><strong>Escalope de dinde<\/strong>&nbsp;saut\u00e9e&nbsp;: 28,5 g de prot\u00e9ines<\/li>\n\n\n\n<li><strong>B\u0153uf<\/strong>, steak hach\u00e9 \u00e0 5 % de mati\u00e8res grasses, cuit&nbsp;: 25,5 g de prot\u00e9ines<\/li>\n\n\n\n<li>Viande des Grisons&nbsp;: 38,9 g de prot\u00e9ines<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ces valeurs proviennent de la table de composition nutritionnelle de r\u00e9f\u00e9rence.<sup>[2]<\/sup>&nbsp;La cuisson concentre les prot\u00e9ines&nbsp;: une volaille crue affiche 23,4 g pour 100 g, contre 30,1 g une fois po\u00eal\u00e9e, l&rsquo;eau s&rsquo;\u00e9tant \u00e9vapor\u00e9e. Ces produits varient aussi selon le morceau retenu, et choisir les pi\u00e8ces maigres limite les acides gras satur\u00e9s qui accompagnent certaines viandes.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-d0979d29\"><h3 class=\"uagb-heading-text\">Poissons et fruits de mer&nbsp;: thon, saumon, crevettes&#8230;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le poisson rivalise avec la viande sur la teneur en prot\u00e9ines, avec souvent moins de calories. Les produits de la mer comptent ainsi parmi les aliments riches en prot\u00e9ines les plus int\u00e9ressants, et le poisson gras apporte en plus des om\u00e9ga-3, absents des viandes maigres.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Thon au naturel<\/strong>&nbsp;\u00e9goutt\u00e9&nbsp;: 26,8 g de prot\u00e9ines pour 100 g<\/li>\n\n\n\n<li><strong>Sardine \u00e0 l&rsquo;huile<\/strong>&nbsp;\u00e9goutt\u00e9e&nbsp;: 24,4 g<\/li>\n\n\n\n<li><strong>Cabillaud<\/strong>&nbsp;cuit&nbsp;: 23,1 g<\/li>\n\n\n\n<li><strong>Saumon<\/strong>&nbsp;cuit&nbsp;: 23,0 g<\/li>\n\n\n\n<li>Crevette cuite&nbsp;: 19,0 g<\/li>\n\n\n\n<li>Moule cuite&nbsp;: 17,2 g<\/li>\n<\/ul>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Le cabillaud est l&rsquo;un des aliments riches en prot\u00e9ines les moins caloriques. Avec 23,1 g pour seulement 99 kcal, les prot\u00e9ines repr\u00e9sentent 93 % de son \u00e9nergie.<sup>[2]<\/sup><\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Les coquillages et crustac\u00e9s restent en retrait sur la valeur brute, mais leur densit\u00e9 calorique tr\u00e8s basse en fait de bonnes sources de prot\u00e9ines dans le cadre d&rsquo;une alimentation \u00e9quilibr\u00e9e.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-63f24a8c\"><h3 class=\"uagb-heading-text\">Produits laitiers et \u0153ufs&nbsp;: fromage blanc, yaourt grec, \u0153ufs&#8230;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les produits laitiers couvrent un \u00e9ventail tr\u00e8s large. Les fromages \u00e0 p\u00e2te press\u00e9e arrivent en t\u00eate, loin devant les produits laitiers frais, qui contiennent surtout de l&rsquo;eau.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Parmesan<\/strong>&nbsp;: 31,1 g de prot\u00e9ines pour 100 g<\/li>\n\n\n\n<li><strong>Emmental<\/strong>&nbsp;: 27,9 g<\/li>\n\n\n\n<li><strong>\u0152uf dur<\/strong>&nbsp;: 13,5 g<\/li>\n\n\n\n<li><strong>Fromage blanc<\/strong>&nbsp;nature \u00e0 0 %&nbsp;: 7,95 g<\/li>\n\n\n\n<li>Yaourt \u00e0 la grecque nature&nbsp;: 3,32 g<\/li>\n\n\n\n<li>Lait demi-\u00e9cr\u00e9m\u00e9&nbsp;: 3,38 g<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Une pr\u00e9cision utile&nbsp;: le yaourt grec doit sa r\u00e9putation \u00e0 sa texture, non \u00e0 sa richesse en prot\u00e9ines, qui reste proche de celle du lait.<sup>[2]<\/sup>&nbsp;Un fromage blanc nature en contient plus du double. L&rsquo;\u0153uf, lui, concentre l&rsquo;essentiel de ses prot\u00e9ines dans le blanc&nbsp;: la prot\u00e9ine qui en est extraite atteint 81,2 g pour 100 g sous forme de poudre.<sup>[2]<\/sup><\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-32ca103d\"><h2 class=\"uagb-heading-text\">Aliments riches en prot\u00e9ines d&rsquo;origine v\u00e9g\u00e9tale<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c9f86c4e\"><h3 class=\"uagb-heading-text\">L\u00e9gumineuses&nbsp;: lentilles, pois chiches, haricots&#8230;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les l\u00e9gumineuses sont les meilleures sources de&nbsp;<a href=\"https:\/\/www.nutrixeal.fr\/44-proteines-vegetales-bio-vegan\">prot\u00e9ines v\u00e9g\u00e9tales<\/a>&nbsp;parmi les l\u00e9gumes secs courants. Elles apportent aussi des fibres et des glucides complexes, ce que ne font pas les aliments d&rsquo;origine animale.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Lentilles corail<\/strong>&nbsp;cuites&nbsp;: 10,6 g de prot\u00e9ines pour 100 g<\/li>\n\n\n\n<li><strong>Lentilles vertes<\/strong>&nbsp;cuites&nbsp;: 10,1 g de prot\u00e9ines<\/li>\n\n\n\n<li><strong>Haricots rouges<\/strong>&nbsp;cuits&nbsp;: 9,63 g de prot\u00e9ines<\/li>\n\n\n\n<li><strong>Pois chiches<\/strong>&nbsp;cuits&nbsp;: 8,31 g<\/li>\n\n\n\n<li><strong>Pois cass\u00e9s cuits et haricots blancs cuits<\/strong>&nbsp;: environ 7 g<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ces chiffres portent sur le produit cuit, donc gorg\u00e9 d&rsquo;eau, ce qui explique l&rsquo;\u00e9cart avec les valeurs \u00e0 sec souvent cit\u00e9es.<sup>[2]<\/sup>&nbsp;Les lentilles et les autres l\u00e9gumineuses sont limit\u00e9es en acides amin\u00e9s soufr\u00e9s, tandis que les c\u00e9r\u00e9ales manquent de lysine.<sup>[3]<\/sup>&nbsp;Associer les deux familles au fil de la journ\u00e9e reconstitue un profil complet en acides amin\u00e9s essentiels.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-1569d9b5\"><h3 class=\"uagb-heading-text\">Soja, tofu et tempeh&nbsp;: des sources v\u00e9g\u00e9tales compl\u00e8tes<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le soja se distingue nettement des autres aliments riches en prot\u00e9ines d&rsquo;origine v\u00e9g\u00e9tale. La graine enti\u00e8re atteint 34,5 g de prot\u00e9ines pour 100 g, un niveau comparable \u00e0 celui de la viande s\u00e9ch\u00e9e.<sup>[2]<\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Soja, graine enti\u00e8re&nbsp;:<\/strong> 34,5 g de prot\u00e9ines pour 100 g<\/li>\n\n\n\n<li><strong>Tempeh&nbsp;<\/strong>: 16,1 g<\/li>\n\n\n\n<li><strong>Tofu fum\u00e9<\/strong>&nbsp;: 14,9 g<\/li>\n\n\n\n<li><strong>Tofu nature&nbsp;:<\/strong> 13,4 g<\/li>\n\n\n\n<li><strong>Tofu soyeux <\/strong>: 4,57 g<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ces produits proviennent tous de la m\u00eame graine, mais leur richesse varie selon l&rsquo;\u00e9gouttage et la fermentation. La version soyeuse, tr\u00e8s hydrat\u00e9e, se situe loin derri\u00e8re les pr\u00e9parations fermes. Cette famille livre une prot\u00e9ine v\u00e9g\u00e9tale au profil en acides amin\u00e9s essentiels proche de celui des sources animales, ce qui en fait une base alimentaire int\u00e9ressante pour un r\u00e9gime sans viande.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-80c8807f\"><h3 class=\"uagb-heading-text\">Noix, graines et ol\u00e9agineux&nbsp;: amandes, noix, chia&#8230;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les fruits \u00e0 coque et les graines affichent des teneurs \u00e9lev\u00e9es pour 100 g, mais cette lecture m\u00e9rite d&rsquo;\u00eatre nuanc\u00e9e par leur densit\u00e9 calorique.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Amandes<\/strong>&nbsp;mond\u00e9es&nbsp;: 21,4 g de prot\u00e9ines pour 100 g<\/li>\n\n\n\n<li><strong>Graines de tournesol<\/strong>&nbsp;: 21,3 g<\/li>\n\n\n\n<li><strong>Pistaches<\/strong>&nbsp;grill\u00e9es&nbsp;: 18,9 g<\/li>\n\n\n\n<li><strong>Graines de chia s\u00e9ch\u00e9es <\/strong>: 16,5 g<\/li>\n\n\n\n<li><strong>Noix, cerneaux s\u00e9ch\u00e9s<\/strong>&nbsp;: 13,3 g<\/li>\n<\/ul>\n\n\n\r\n<section class=\"article-callout article-callout--takeaway panel summary-box\">\r\n\r\n    <div class=\"article-callout__header\">\r\n      <span class=\"article-callout__icon\" aria-hidden=\"true\">\r\n                  <svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\r\n            <path d=\"M5.14286 14C4.41735 12.8082 4 11.4118 4 9.91886C4 5.54539 7.58172 2 12 2C16.4183 2 20 5.54539 20 9.91886C20 11.4118 19.5827 12.8082 18.8571 14\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\"\/>\r\n            <path d=\"M7.38287 17.0982C7.291 16.8216 7.24507 16.6833 7.25042 16.5713C7.26174 16.3343 7.41114 16.1262 7.63157 16.0405C7.73579 16 7.88105 16 8.17157 16H15.8284C16.119 16 16.2642 16 16.3684 16.0405C16.5889 16.1262 16.7383 16.3343 16.7496 16.5713C16.7549 16.6833 16.709 16.8216 16.6171 17.0982C16.4473 17.6094 16.3624 17.8651 16.2315 18.072C15.9572 18.5056 15.5272 18.8167 15.0306 18.9408C14.7935 19 14.525 19 13.9881 19H10.0119C9.47495 19 9.2065 19 8.96944 18.9408C8.47283 18.8167 8.04281 18.5056 7.7685 18.072C7.63755 17.8651 7.55266 17.6094 7.38287 17.0982Z\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M15 19L14.8707 19.6466C14.7293 20.3537 14.6586 20.7072 14.5001 20.9866C14.2552 21.4185 13.8582 21.7439 13.3866 21.8994C13.0816 22 12.7211 22 12 22C11.2789 22 10.9184 22 10.6134 21.8994C10.1418 21.7439 9.74484 21.4185 9.49987 20.9866C9.34144 20.7072 9.27073 20.3537 9.12932 19.6466L9 19\" stroke=\"#98800B\" stroke-width=\"1.5\"\/>\r\n            <path d=\"M12 16V11\" stroke=\"#98800B\" stroke-width=\"1.5\" stroke-linecap=\"round\" stroke-linejoin=\"round\"\/>\r\n          <\/svg>\r\n                <\/span>\r\n\r\n      <p class=\"article-callout__title\">\r\n        Bon \u00e0 savoir      <\/p>\r\n    <\/div>\r\n\r\n    <div class=\"article-callout__content\">\r\n      \n<p class=\"wp-block-paragraph\">Ces aliments sont tr\u00e8s gras. Dans les amandes, les prot\u00e9ines ne repr\u00e9sentent que 17 % environ de l&rsquo;\u00e9nergie apport\u00e9e, contre 93 % pour le cabillaud.<sup>[2]<\/sup>&nbsp;Une portion de 30 g fournit \u00e0 peine 6 g de prot\u00e9ines.<\/p>\n    <\/div>\r\n\r\n<\/section>\n\n\n<p class=\"wp-block-paragraph\">Ces produits restent utiles en collation ou en garniture, mais les noix et les graines ne constituent pas la base d&rsquo;un apport en prot\u00e9ines. En consommer par poign\u00e9es pour couvrir ses besoins en prot\u00e9ines reviendrait \u00e0 doubler son apport en mati\u00e8res grasses.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-804db497\"><h3 class=\"uagb-heading-text\">C\u00e9r\u00e9ales et pseudo-c\u00e9r\u00e9ales&nbsp;: quinoa, flocons d&rsquo;avoine&#8230;<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Ces produits participent \u00e0 l&rsquo;apport global en prot\u00e9ines sans jamais figurer parmi les aliments riches en prot\u00e9ines. Leur contribution \u00e0 l&rsquo;\u00e9quilibre alimentaire vient du volume consomm\u00e9 plus que de leur teneur.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Avoine<\/strong>&nbsp;crue&nbsp;: 16,9 g de prot\u00e9ines pour 100 g<\/li>\n\n\n\n<li><strong>Son d&rsquo;avoine<\/strong>&nbsp;: 15,8 g<\/li>\n\n\n\n<li><strong>Flocons<\/strong>&nbsp;: 13,3 g<\/li>\n\n\n\n<li><strong>Quinoa<\/strong>&nbsp;cru&nbsp;: 13,2 g<\/li>\n\n\n\n<li><strong>Pain complet<\/strong>&nbsp;: 8,38 g<\/li>\n\n\n\n<li><strong>Quinoa cuit<\/strong>&nbsp;: 4,66 g<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">L&rsquo;\u00e9cart entre le quinoa cru et le quinoa cuit illustre un pi\u00e8ge fr\u00e9quent&nbsp;: la valeur qui circule concerne le produit sec, alors que l&rsquo;assiette contient du produit cuit.<sup>[2]<\/sup>&nbsp;Le quinoa a \u00e9t\u00e9 popularis\u00e9 comme v\u00e9g\u00e9tal complet parce que le profil de sa prot\u00e9ine est plus \u00e9quilibr\u00e9 que celui du bl\u00e9, non parce que sa teneur en prot\u00e9ines serait \u00e9lev\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-b1cff28e\"><h2 class=\"uagb-heading-text\">Comment int\u00e9grer plus de prot\u00e9ines dans votre alimentation quotidienne&nbsp;?<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le levier le plus efficace tient \u00e0 la r\u00e9partition sur les repas. Le petit d\u00e9jeuner est souvent le moment le plus pauvre en prot\u00e9ines&nbsp;: y ajouter un \u0153uf, un laitage nature ou une part de fromage change l&rsquo;\u00e9quilibre de la journ\u00e9e enti\u00e8re.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Trois habitudes simples fonctionnent bien&nbsp;:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>construire chaque repas autour d&rsquo;une source de prot\u00e9ines identifi\u00e9e, animale ou v\u00e9g\u00e9tale&nbsp;;<\/li>\n\n\n\n<li>associer un f\u00e9culent et des l\u00e9gumineuses dans le m\u00eame plat, par exemple semoule et pois chiches&nbsp;;<\/li>\n\n\n\n<li>garder des \u0153ufs durs, des amandes ou un laitage nature pour les collations.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Par exemple, 120 g de volaille apportent pr\u00e8s de 36 g de prot\u00e9ines, soit plus de la moiti\u00e9 des besoins en prot\u00e9ines d&rsquo;un adulte sur la journ\u00e9e.<sup>[2]<\/sup>&nbsp;Une bonne r\u00e9partition vaut mieux qu&rsquo;un calcul permanent&nbsp;: pour la plupart des personnes, consommer une source de prot\u00e9ines \u00e0 chaque repas suffit \u00e0 couvrir les rep\u00e8res de sant\u00e9 publique.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-c0bf079c\"><h2 class=\"uagb-heading-text\">Prot\u00e9ines pour des objectifs sp\u00e9cifiques&nbsp;: sport, perte de poids, v\u00e9g\u00e9tarisme<\/h2><\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-73082fc5\"><h3 class=\"uagb-heading-text\">Alimentation riche en prot\u00e9ines pour les sportifs et la musculation<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Les sportifs pr\u00e9sentent des besoins en prot\u00e9ines sup\u00e9rieurs, situ\u00e9s entre 1,2 et 2 g par kilo et par jour.<sup>[4]<\/sup> Pour un pratiquant de 80 kilos, cela repr\u00e9sente 96 \u00e0 160 g de prot\u00e9ines par jour, \u00e0 r\u00e9partir sur l&rsquo;ensemble des repas plut\u00f4t qu&rsquo;\u00e0 concentrer uniquement apr\u00e8s la s\u00e9ance.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">C&rsquo;est sur ce terrain que&nbsp;les prot\u00e9ines contribuent \u00e0 augmenter la masse musculaire. Les aliments riches en prot\u00e9ines \u00e0 privil\u00e9gier sont ceux qui en apportent beaucoup pour peu de volume&nbsp;: volaille, thon au naturel, fromage blanc, \u0153ufs.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00e9passer la limite haute n&rsquo;apporte rien de plus&nbsp;: le corps oxyde puis \u00e9limine l&rsquo;exc\u00e9dent d&rsquo;acides amin\u00e9s.<sup>[3]<\/sup>&nbsp;L&rsquo;activit\u00e9 physique reste le d\u00e9terminant du d\u00e9veloppement musculaire, et les apports alimentaires n&rsquo;en sont que le support. C&rsquo;est un point que la nutrition du sport rappelle r\u00e9guli\u00e8rement.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-862081ad\"><h3 class=\"uagb-heading-text\">Prot\u00e9ines pour maigrir&nbsp;: quels aliments privil\u00e9gier&nbsp;?<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Une perte de poids repose sur un d\u00e9ficit \u00e9nerg\u00e9tique global, non sur un macronutriment pris isol\u00e9ment. Aucun aliment ne fait maigrir \u00e0 lui seul, et aucune quantit\u00e9 de prot\u00e9ines ne remplace cet \u00e9quilibre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dans ce cadre, l&rsquo;enjeu consiste \u00e0 couvrir ses besoins en prot\u00e9ines sans alourdir le total calorique. Les aliments \u00e0 privil\u00e9gier sont ceux dont les prot\u00e9ines repr\u00e9sentent une part \u00e9lev\u00e9e de l&rsquo;\u00e9nergie&nbsp;: cabillaud (93 %), thon au naturel (97 %), volaille maigre (85 %), fromage blanc \u00e0 0 % (64 %).<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 l&rsquo;inverse, plusieurs aliments riches en prot\u00e9ines apportent surtout des mati\u00e8res grasses, les fromages et les fruits \u00e0 coque en t\u00eate. Un accompagnement par un professionnel de sant\u00e9 reste pr\u00e9f\u00e9rable pour toute d\u00e9marche de perte de poids durable.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-6b4401de\"><h3 class=\"uagb-heading-text\">Assurer un apport suffisant en prot\u00e9ines avec un r\u00e9gime v\u00e9g\u00e9tarien ou vegan<\/h3><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Un r\u00e9gime sans viande couvre les besoins en prot\u00e9ines sans difficult\u00e9, \u00e0 condition de varier les sources. Les rep\u00e8res de sant\u00e9 publique indiquent, pour les v\u00e9g\u00e9tariens adultes de type lacto-ovo, 75 g de l\u00e9gumes secs et 170 g de f\u00e9culents par jour&nbsp;; chez un adulte v\u00e9g\u00e9talien, 120 g de l\u00e9gumes secs et 250 g de f\u00e9culents.<sup>[1]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La r\u00e8gle tient en une phrase&nbsp;: associer l\u00e9gumineuses et c\u00e9r\u00e9ales \u00e0 chaque repas principal, par exemple riz et lentilles. Le soja et ses d\u00e9riv\u00e9s apportent en plus un profil en acides amin\u00e9s essentiels plus complet que les autres sources de prot\u00e9ines v\u00e9g\u00e9tales.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Chez les personnes suivant un r\u00e9gime v\u00e9g\u00e9talien, un suivi des apports en vitamines, notamment la vitamine B12, s&rsquo;impose.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-931231e0\"><h2 class=\"uagb-heading-text\">Les erreurs \u00e0 \u00e9viter dans une alimentation riche en prot\u00e9ines<\/h2><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">La premi\u00e8re erreur consiste \u00e0 comparer des valeurs qui ne sont pas comparables. Une teneur relev\u00e9e sur un produit sec ne correspond pas \u00e0 celle du m\u00eame aliment cuit, comme le montre l&rsquo;\u00e9cart entre le quinoa cru et le quinoa cuit.<sup>[2]<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La deuxi\u00e8me erreur revient \u00e0 ignorer ce qui accompagne les prot\u00e9ines. Un fromage \u00e0 p\u00e2te press\u00e9e en apporte beaucoup, mais avec des mati\u00e8res grasses et du sel. Les aliments riches en prot\u00e9ines ne se valent pas une fois replac\u00e9s dans l&rsquo;assiette compl\u00e8te, et la qualit\u00e9 des autres nutriments compte tout autant pour la sant\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">La troisi\u00e8me erreur consiste \u00e0 tout miser sur le repas du soir. R\u00e9partir ses apports en prot\u00e9ines sur la journ\u00e9e reste plus pertinent que de viser une quantit\u00e9 massive en une seule prise. Enfin, augmenter fortement son apport en prot\u00e9ines sans raison particuli\u00e8re n&rsquo;apporte rien de plus au corps&nbsp;: une alimentation \u00e9quilibr\u00e9e reste la r\u00e9f\u00e9rence.<\/p>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-30bce80c\"><h2 class=\"uagb-heading-text\">Questions fr\u00e9quentes sur les aliments riches en prot\u00e9ines<\/h2><\/div>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1787573484405\"><strong class=\"schema-faq-question\">Quel aliment contient le plus de prot\u00e9ines&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Le blanc d&rsquo;\u0153uf en poudre, avec 81,2 g de prot\u00e9ines pour 100 g, devance la spiruline s\u00e9ch\u00e9e (57,5 g).<sup>[2]<\/sup>\u00a0Parmi les aliments courants, la viande des Grisons arrive en t\u00eate.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1787573491642\"><strong class=\"schema-faq-question\">Les prot\u00e9ines animales sont-elles meilleures que les v\u00e9g\u00e9tales&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Les prot\u00e9ines animales n&rsquo;ont aucun acide amin\u00e9 limitant, contrairement \u00e0 la plupart des prot\u00e9ines v\u00e9g\u00e9tales.<sup>[3]<\/sup>\u00a0Associer les deux familles compense enti\u00e8rement cet \u00e9cart de qualit\u00e9.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1787573516507\"><strong class=\"schema-faq-question\">Quel est le fruit le plus riche en prot\u00e9ines&nbsp;?<\/strong> <p class=\"schema-faq-answer\">Les fruits contiennent peu de prot\u00e9ines. Le fruit de la passion arrive en t\u00eate des fruits frais avec 2,13 g pour 100 g, devant la goyave.<sup>[2]<\/sup>\u00a0Les fruits s\u00e9ch\u00e9s atteignent 3 g.<\/p> <\/div> <\/div>\n\n\n\n<div class=\"wp-block-uagb-advanced-heading uagb-block-4e2d6f54\"><h2 class=\"uagb-heading-text\">Sources<\/h2><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>ANSES. Prot\u00e9ines&nbsp;: r\u00f4le, sources et apports recommand\u00e9s. Agence nationale de s\u00e9curit\u00e9 sanitaire de l&rsquo;alimentation, de l&rsquo;environnement et du travail.<\/li>\n\n\n\n<li>ANSES. Table de composition nutritionnelle des aliments Ciqual, 2020.<\/li>\n\n\n\n<li>ANSES. Actualisation des rep\u00e8res du PNNS&nbsp;: contribution des macronutriments \u00e0 l&rsquo;apport \u00e9nerg\u00e9tique total. Rapport d&rsquo;expertise collective, saisine n\u00b0 2012-SA-0186, novembre 2016.<\/li>\n\n\n\n<li>Tipton K. Les besoins en prot\u00e9ines des athl\u00e8tes&nbsp;: discussion et recommandations pratiques. Dans&nbsp;: Hausswirth C. (dir.), Nutrition et performance en sport&nbsp;: la science au bout de la fourchette. INSEP-\u00c9ditions, 2012.<\/li>\n<\/ol>\n\n\n\n\n\n\n\n\n","protected":false},"excerpt":{"rendered":"<p>Identifier les aliments les plus riches en prot\u00e9ines demande de regarder les chiffres plut\u00f4t que les id\u00e9es re\u00e7ues. Cet article passe en revue les sources animales et v\u00e9g\u00e9tales, avec leur teneur exacte pour 100 g. Vous y trouverez la liste des aliments \u00e0 conna\u00eetre, l&rsquo;apport en prot\u00e9ines recommand\u00e9 par jour et les erreurs \u00e0 \u00e9viter. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1206,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","nutrixeal_featured":false,"nutrixeal_most_read":false,"footnotes":""},"categories":[50,28],"tags":[],"class_list":["post-1199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-proteines","category-articles-sport"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Aliments riches en prot\u00e9ines : la liste des tops aliments<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez les meilleurs aliments riches en prot\u00e9ines pour une sant\u00e9 optimale et des muscles forts. 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